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First-Rate Fat Loss: Walking

So you want to lose some body fat and are mostly sedentary during the day, or even lightly active? One of the strongest moves you can make is to strap your shoes on and get moving.

In fact, in my experience with my clients, daily walking has had one of the strongest relationships with overall fat loss and downright “feeling better”.

Here is why walking is such a trump card when it comes to tightening up your body and making you feel amazing.


The undeniable strengths of daily walking are that it’s free, can be done anywhere, and by almost anyone. Now, you don’t need to walk all the way to Timbuktu to see some inches fall off your waist and hips…

I recommend just 30 minutes of brisk walking per day (after meals seem to work nicely). Talk about the low barrier to entry.

If you can’t manage that, break it up into three, 10-minute brisk walks, (my preferred method with my current work schedule.)


In this 8-week randomized controlled trial, 60 inactive women were randomly assigned to one of the following:

(1) control group or no walking

(2) 30 minutes a day of walking 5 days a week in one continuous long bout

(3) three, short 10-minute bouts of walking a day.

Control group (No walking)

Average Weight Loss = They actually gained a bit…

30-mins / day Walking

Average Weight Loss = 1.4kg or just over 3 Pounds

(2 months doing nothing but walking)

This 3-month study compared people who walked 20-minutes a day and made dietary changes, to those who simply made dietary changes.

Can you guess what happened?

Both of them lost WEIGHT, but the people who walked lost more total BODY FAT. -6.4 kg compared with -4.8 kg

“Diastolic blood pressure, mean arterial pressure, LDL cholesterol, and non-HDL cholesterol were similarly significantly improved by both interventions.”

Big fancy words, huh?

All of those are indicators of your risk for cardiovascular disease, which is something you definitely do not want any part of.

In this 4-week study, 119 female students were assessed for mood improvement using a common questionnaire known as a POMS (Profile of Mood State). They were asked on a scale of 1-5 how they feel they ranked on 40 different mood indicators (agitated, happy, nervous, relaxed, etc.) These ladies SIGNIFICANTLY reduced their scores on all Negative Mood States.


When people start to feel the tangible benefits of walking, there becomes less and less of a barrier to continue with it. Simply being in the habit of throwing your coat on and getting out for a short walk (yes, even if it’s raining), is often enough to make it happen without you even considering it.

Here are a few of the things that keep walking engaging, motivating, and worth your time:

  1. Significant, Visual Fat Loss

  2. Mood Improvements

  3. Feelings of Self-Efficacy

Hey! I'm Matteo Marra

Owner/Head Coach at Marra Strength. 

I believe “getting in shape” is really just a set of skills that can be learned and utilized to upgrade your life. 

Using this concept, i’ve helped hundreds of busy guys look and feel amazing shirtless by teaching them how to master the skills of dieting for fat loss and training for muscle growth.

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